NUTRITION 101: A Taste of Food and Fitness. Lesson 3 Handouts The Energy Nutrients. National Food Service Management Institute

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1 The University of Mississippi LESSON 3 HANDOUTS NUTRITION 101: A Taste of Food and Fitness Lesson 3 Handouts The Energy Nutrients

2 Pre-Quiz Lesson 3: The Energy Nutrients 1. Protein is more important than carbohydrate in the diet. a. True, because protein does not add body weight. b. False, because carbohydrate has less calories than protein. c. False, because both are essential and perform different roles. d. True, because protein needs are higher than carbohydrate needs. 2. Which is not accurate about legumes? a. They provide protein. b. They provide saturated fat. c. They provide complex carbohydrate. d. They provide dietary fiber. 3. If the diet does not supply carbohydrate, the body will a. make it from dietary protein or body protein. b. increase insulin levels to get more carbohydrate. c. convert fiber in carbohydrate. d. use fat to increase blood sugar amounts. 4. The amount of calories per gram for energy nutrients is for protein, for carbohydrate and for fat. a. 20 percent, 30 percent, and 50 percent b. 100 calories, 150 calories, and 300 calories. c. 10 mg, 10 mg, and 90 mg d. 4 calories, 4 calories, and 9 calories 5. Fat functions in the body include all but one of the following: a. it cushions the organs. b. it is found in every cell in the body. c. it provides energy. d. it is a component of enzymes. 3 2

3 Fast Facts About Energy Nutrients Nutrient Protein Carbohydrate Fat Information Calories 4 Calories per Gram 4 Calories per Gram 9 Calories per Gram Major Functions Builds and maintains muscles, tissues, and blood cells. Is an essential part of enzymes and hormones that regulate body functions. Enhances immune function. Can be a source of energy, but is not the body s preferred energy source. Contributes to satiety, the feeling of fullness that signals the body to stop eating. Provides energy and is the body s preferred energy source. Supplies brain and central nervous system with energy. Provides dietary fiber. Dietary fiber and starch contribute to satiety. Transports fat-soluble vitamins. Provides structure to cell membranes. Cushions body organs. Contributes to normal nerve and brain development in young children. Is an essential part of hormones that regulate body functions. Provides a concentrated energy source. Provides stored energy for the body. Types Complete proteins are found in animal foods. Incomplete proteins are found in plant foods. Simple sugars are found naturally in fruits and milk and are added to foods during processing or preparation. Monounsaturated fats (MUFAs) are found in canola oil, olive oil, and most nuts. 3 3

4 Nutrient Protein Carbohydrate Fat Information Types See Did You Know? section for more information. Starch is a digestible complex carbohydrate found in grains and vegetables. Dietary fiber is an indigestible complex carbohydrate found in plant foods. Polyunsaturated fats (PUFAs) are found in vegetable oils. Saturated fats (SFAs) are found primarily in animal foods and tropical oils, such as palm oil. Trans fats are found primarily in partially hydrogenated vegetable oils. Food Sources Complete (Animal): Meats, fish, poultry, milk, yogurt, cheese, and eggs Incomplete (Plant): Dried peas and beans, legumes, nuts, and seeds Simple sugars: Milk, fruits, honey, refined white or brown sugars, high-fructose corn syrup, and other processed sugars Starch: Whole grains, vegetables, dried peas and beans Liquid sources of fat: Vegetable oils, fish, nuts, and seeds Solid sources of fat: margarine, butter, shortening, lard, meat, poultry, and dairy products Dietary Fiber: Fruits, vegetables, whole grains, dried peas and beans, nuts, and seeds Many grains and vegetables have fat added during preparation or processing Can the Body Store This Nutrient? The body uses protein to build tissues and muscles. Protein is not stored, but tissues and muscles can be broken down if protein is not supplied in the diet. Protein is needed regularly in the diet. Excess dietary protein is converted to fat for storage. The body can store a limited amount of carbohydrate in the muscles and the liver. Excess dietary carbohydrate is converted to fat for storage. The body stores excess calories from all sources protein, carbohydrate, and fat as body fat. 3 4

5 Nutrient Protein Carbohydrate Fat Information Did You Know? Protein is made of amino acids. Essential amino acids are ones the body cannot make and must have in the diet. Protein from animal foods supplies all the essential amino acids and is considered complete protein. Protein from plant sources lacks one or more of the essential amino acids and is considered incomplete protein. However, a mixed diet of plant and animal protein sources supplies all the amino acids needed for good health. Food combinations such as beans and rice, macaroni and cheese, or peanut butter and whole wheat bread are tasty ways to get all the amino acids in the diet. All carbohydrates are made of different combinations of sugar units. Simple sugars, such as table sugar (sucrose) or the sugar in milk (lactose), have two sugar units linked together. The body can easily break the bond between the two sugar units. Simple sugars digest quickly and provide a quick energy source. The complex carbohydrate starch is made of many sugar units linked together. The body needs more time to break the bonds between the chains of sugar units. Starch digests more slowly and provides a sustained energy source. Carbohydrates are linked to dental caries or cavities. Carbohydrate (simple and complex) starts to digest in the mouth. The bacteria in the mouth eat the sugars and produce acid which contributes to tooth decay. Brushing teeth after meals and snacks helps prevent cavities. Fat is made of fatty acids. Essential fatty acids are ones the body cannot make and must have in the diet. Fat is needed in small amounts for good health. Too much of any type of fat can contribute to weight gain. Monounsaturated fatty acids are associated with lower risk of heart disease and cancer. Food sources of these fats are recommended. Polyunsaturated fatty acids are associated with lower risk of heart disease, but at high intake levels, they increase risk of some types of cancers. Moderate intake of these fats is recommended. Saturated fatty acids and trans fatty acids are associated with increased risk for heart disease. The Dietary Guidelines encourage lower intake of these types of fats. The Dietary Guidelines recommend limiting added fats; limiting solid fats; choosing lean, low fat, and fat-free foods; and shifting sources of dietary fat to fish, nuts, and olive or canola oils. 3 5

6 Resource Web Sites for Organizations: Grains, Dairy, Protein Food Groups, Fats and Sweets These organizations offer nutrition information and recipes featuring a variety of foods rich in protein, complex carbohydrate, and fat. Look for consumer and school nutrition information. DRIED BEANS, PEAS, AND LENTILS Idaho Bean Commission Michigan Bean Commission United SoyBean Board USA Dry Peas, Lentils & Chickpeas EGGS American Egg Board FISH AND SEAFOOD Alaska Seafood Marketing Institute Salmon of the Americas Seafood Information GRAINS Barley Foods Council National Pasta Association International Wild Rice Association USA Rice Federation Wheat Foods Council Whole Grains Council MEAT AND POULTRY American Lamb Council National Cattlemen s Beef Association National Chicken Council National Pork Producers Council National Turkey Federation 3 6

7 MILK, CHEESE, AND YOGURT National Dairy Council and related links (milk, cheese, yogurt site) NUTS Almond Board of California Peanut Advisory Board Walnut Marketing Board OILS, DRESSINGS AND SPREADS American Dairy Association Association for Dressings & Sauces California Olive Committee Margarine Association SWEETS AND SUGARS National Honey Board Sugar Association, Inc

8 Nutrition Facts Label Total carbohydrate includes starch, sugars, and dietary fiber. Some labels list soluble and insoluble fiber. To determine how much complex carbohydrate is in a serving, subtract the amount of fiber and sugars from the total carbohydrate grams. The remainder is starch, a complex carbohydrate. Check the ingredient label to find out if sugars are natural from milk or fruit or added sugars from corn syrup, dextrose, or other sweeteners. This number includes natural and added sugars in one total. Nutrition Facts Serving Size 1 cup (45g) Servings per Container About 8 Amount per Serving Calories 230 Calories from Fat 90 % Daily Value* Total Fat 10g 15% Saturated Fat 2g Trans Fat 2g Polyunsaturated Fat 4g Monounsaturated Fat 4g Cholesterol 20mg 8% Sodium 95mg 4% Potassium 170mg 4% Total Carbohydrate 25g 8% Dietary Fiber 6g 22% Sugars 8g Protein 10g Vitamin A 30% Vitamin C 10% Calcium 21 % Iron 5% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories 2,000 2,500 Total Fat less than 65g 80g Sat Fat less than 20g 25g Cholesterol less than 300mg 300mg Sodium less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g Calories per gram: Fat 9 Carbohydrate 4 Protein 4 INGREDIENTS: The ingredients in the product are listed here. The food contains the most of the first item listed. It has the least of the last item listed. Manufacturer name and address appear here. Fats are listed by total grams and by type of fat. Use total grams of fat to keep daily fat intake balanced for the day. See the chart at the bottom of the panel for recommended amounts of fat and saturated fat. Protein is listed below Total Carbohydrate. Check the ingredient listing for animal or plant sources. 3 8

9 Cafeteria Connection Energy Balance A balanced meal helps a student feel full for several hours. Conversely, the student who chooses a soda and candy bar for a meal will feel hungry sooner. Hunger pains can distract a student from learning. The brain needs a steady supply of fuel to focus attention, solve problems, and learn. Balanced meals provide carbohydrate for energy, protein for growing bodies, and fat for energy and essential body needs. Energy balance is a key feature of school meals. Meals provide a mix of protein, carbohydrate, and fat. Look at the typical menus below. Breakfast Whole-grain cereal Banana Whole wheat toast with margarine Low fat milk Lunch Chili-stuffed baked potato with shredded cheese, Fresh vegetables with ranch dip Canned apricots Whole wheat roll Low fat milk These meals provide: Sugars from fruit and milk Starch and fiber from grains and starchy vegetables Protein from milk, cheese, and meat Fat from meat, milk, cheese, margarine, and ranch dip Other nutrients and energy needed for growth and work School meals are required to provide the energy and nutrient needs of active, growing students. Did you know that the average, active 6th grade student, male or female, requires more calories, protein, carbohydrate, and fat than does an inactive adult woman? Adults frequently need fewer calories than active, growing children. The school meals that meet the calorie needs of children may provide more calories than adults need, especially for those adults on weight loss plans. It s a point to remember when adults participate in child nutrition programs. 3 9

10 Nutrition Nuggets Food Allergies, Intolerances, and Adverse Reactions Do you know the difference between a food allergy, a food intolerance, and an adverse reaction to a food? Food Allergy Food allergies are the body s response to a protein in a food. A medical doctor must diagnose food allergies. Eggs, fish, milk, peanuts, shellfish, soy, tree nuts, and wheat are the most common allergy-producing foods. A person with a food allergy needs to avoid eating that food or foods made from it. Food labels provide ingredient listings. It is important to check labels for possible allergens. For example, someone allergic to eggs needs to avoid albumen, an egg protein used in food processing. Allergy symptoms range from skin rashes and sneezing, to nausea and vomiting, to life threatening shock. Anaphylactic shock is the most severe reaction to an allergy. If a person has a severe allergy, he or she should keep special medicines on hand in case an unexpected intake of the food occurs. Health professionals can help you plan and provide meals for students with severe food allergies. Food Intolerance A food intolerance means there is difficulty digesting a food. For example, some people do not have enough lactase in their digestive tracts. Lactase is the digestive enzyme that digests lactose, the sugar in milk (a carbohydrate). This condition is called lactose intolerance. It is not an allergic reaction. A person with lactose intolerance can have symptoms of digestive distress after eating dairy products. Both the type and severity of symptoms can vary greatly from person to person. It is possible to reduce the symptoms of lactose intolerance and keep calcium-rich milk products in the diet. Drink smaller amounts of milk with a meal, eat dairy foods lower in lactose such as cheese and yogurt, and use lactase enzymes to pre-digest milk s lactose. In extreme cases, a person may have to avoid all sources of lactose and rely on non-dairy sources of calcium and other nutrients. People who are very sensitive to lactose need to read ingredient lists on food packages carefully. A health professional can help you plan and provide meals for students with food intolerances. 3 10

11 Adverse Food Reaction Suppose a person ate a food an hour before becoming ill due to the flu. The experience might create a connection in the person s mind between the food and the illness, even though the food didn t cause the illness. In the future, just smelling the food might make the person feel ill. This reaction is an adverse reaction to a food. Adverse food reactions are very individual. These food reactions are neither an allergy nor intolerance. 3 11

12 Personal Discovery Assessment Pantry Patrol Most Americans need help finding whole grains. Look around your cupboards and pantry for these tasty treats from nature s bounty. Put a check mark next to the grains you regularly eat. If you don t have many checks, take some extra time at the store and look for these grains. Many are available in bulk food sections, health food sections, and natural food stores. Make a plan to try a grain you don t usually eat. Treat your taste buds to a new flavor. Give your body a nutrition boost with a new whole grain each week. Amaranth. This grain, native to South America, is a great addition to pilaf or any other dish featuring rice. Amaranth flour is also available and can be added to bread recipes. Barley. This versatile grain is rich in soluble fiber. Look for quick-cooking barley in stores. Try it in pilaf and add it to soups. Cook up a breakfast treat of barley with dried fruit. Try rolled barley in place of oats in recipes. Buckwheat. We eat buckwheat like a grain, but it is really an herb. Several different forms are available. Buckwheat groats can be cooked and used like rice. Kasha or roasted groats have a nutty flavor; add some to stuffing. Buckwheat flour is used for pancakes and quick breads. Corn. While corn is most often used as a vegetable, it is truly a grain. Cornbread, made with cornmeal, is a tasty alternative to other breads. Also, try corn tortillas for a change of pace from flour tortillas. Look for whole corn as the first ingredient listed. Flaxseed. Flaxseed is another food used like a grain that is really a seed. Be sure to use ground flaxseed. The body cannot digest the hard outer shell so all of flax s goodness could pass through the body unused. That would be a shame because flaxseed is a rich source of a type of fat that protects against heart disease. Add ground, milled flaxseed to bread and muffin recipes, mix it with whole wheat bread crumbs for a flavorful breading, or sprinkle some on salads or yogurt. While flax is not whole grain, it is another way to increase variety when added to whole grains. Millet. This grain is frequently used as bird seed in America, but it is a delicious, hearty grain. Cook millet and use in recipes calling for rice, or serve it as a hot breakfast cereal. Millet flour can be added to baked goods. Oats. This grain is one of the most popular whole grains in the diet. Oats are for more than a warm bowl of cereal in the morning. Rolled oats are great in breads, meatloaf and other patty-type entrees, and cookies, of course! 3 12

13 Quinoa. Quinoa (keen -wah) is the seed of a fruit, but is used like a grain. This rare plant food provides all the essential amino acids so it is a complete protein source. It cooks in half the time of rice and is transparent when cooked. Ivory-colored quinoa has a delicate flavor. Some types of quinoa are stronger flavored. Try quinoa in dishes that call for rice, as a grain base to top with stew, or in a mixture with other grains for a new twist on breakfast cereal. Rye. Those who enjoy pumpernickel bread are familiar with this grain. Add rye flour to bread recipes. Be sure to add some extra gluten, the protein that helps give yeast breads shape, to have a successful product. Whole Wheat. The grain that is a mainstay in the American diet is available in many more forms than bread and flour. Bulgur (Bulghur or bulgar). This is a precooked form of crushed, hulled wheat berries. This quick-cooking grain is popular in Middle Eastern cuisine. Go beyond tabbouleh; try bulgur as a breakfast cereal or in pilaf. Cracked Wheat. Cracked wheat is similar to bulgur but it is not cooked before packaging, so it does take a bit longer to cook. Wheat Berries. The whole, ripe wheat kernel has a wonderful, nutty flavor. Wheat berries take a while to cook but are worth the effort. Cooked wheat berries are a great addition to soups, stews, and casseroles. Try them as a hot cereal with fruit. Freeze small portions for easy-to-use recipe amounts. Wheat Germ. Add wheat germ to whole wheat breadcrumbs for a great coating mix, spoon a tablespoon or two into yogurt and fruit, or sprinkle into cooked cereals. Wheat germ is not a whole grain, but a great way to add part of the whole grain back into foods. Whole Wheat Bread. Look for 100% whole wheat on the label. Wheat breads are frequently not whole wheat but caramel-colored, enriched white breads. Whole Wheat Flour. Check out the many varieties available in stores including whole wheat pastry flour for cookies, muffins, and pancakes. Whole wheat flours for bread come in different types. Follow the manufacturers instructions for additional gluten or baking soda for successful home-baked breads. Whole Wheat Pasta. Many varieties of whole wheat pastas are on store shelves. Pasta made from whole wheat stands up to flavorful sauces and other ingredients. Whole grains I found at my local store: Four whole grains I am going to try in the next few weeks:

14 Post-Quiz Lesson 3: The Energy Nutrients 1. Protein is more important than carbohydrate in the diet. a. True, because protein does not add body weight. b. False, because carbohydrate has less calories than protein. c. False, because both are essential and perform different roles. d. True, because protein needs are higher than carbohydrate needs. 2. Which is not accurate about legumes? a. They provide protein. b. They provide saturated fat. c. They provide complex carbohydrate. d. They provide dietary fiber. 3. If the diet does not supply carbohydrate, the body will a. make it from dietary protein or body protein. b. increase insulin levels to get more carbohydrate. c. convert fiber in carbohydrate. d. use fat to increase blood sugar amounts. 4. The amount of calories per gram for energy nutrients is for protein, for carbohydrate and for fat. a. 20 percent, 30 percent, and 50 percent b. 100 calories, 150 calories, and 300 calories. c. 10 mg, 10 mg, and 90 mg d. 4 calories, 4 calories, and 9 calories 5. Fat functions in the body include all but one of the following: a. it cushions the organs. b. it is found in every cell in the body. c. it provides energy. d. it is a component of enzymes. 3 14

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